What Should Be The First Thing You Eat or Drink? A Guide to Morning Nutrition

October 23, 2025 •

4 min read

After sleeping for hours, your body wakes up in a state of mild dehydration, making your initial intake of fluids crucial for resetting your system. This is why what should be the first thing you eat or drink after waking up can significantly influence your energy levels, mental clarity, and overall health for the entire day.

Quick Summary

The first thing to consume upon waking is water to rehydrate and kickstart your metabolism. Following hydration, a balanced meal of protein, fiber, and healthy fats is recommended to provide sustained energy and support digestion.

Key Points

Hydration is the Priority: The first and most essential step is drinking a glass of water to rehydrate your body after sleep.
Start with Water: Water is the most fundamental beverage to kickstart your metabolism and support cognitive function.
Balance with Nutrients: After hydrating, choose a balanced breakfast rich in protein and fiber to maintain energy and fullness.
Smart Food Choices: Excellent food choices include eggs, oatmeal, Greek yogurt, or a protein-rich smoothie.
Avoid Sugary Items: Skip sugary cereals, juices, and pastries that lead to energy crashes and increase cravings.
Consider Your Digestive System: If you have a sensitive stomach, warm lemon water or ginger tea may be a gentle way to start, as recommended by some experts.

Hydration First: The Most Important First Step

Before reaching for a cup of coffee or a sugary juice, the most beneficial first step for your body is simple: a glass of water. After an overnight fast, your body is dehydrated, which can impact cognitive function and energy levels. Replenishing this fluid is critical for proper metabolic function, digestion, and flushing out toxins.

Plain Water: The purest form of hydration, plain water, is the ideal morning beverage. Drinking a glass or two on an empty stomach allows for rapid absorption and immediate rehydration.
Warm Lemon Water: For an extra boost, many wellness experts suggest warm water with a squeeze of fresh lemon juice. This combination is believed to aid in liver detoxification, support digestion, and provide a dose of vitamin C.
Herbal Tea: Opting for a caffeine-free herbal tea, such as ginger or mint, can gently awaken your digestive system. Ginger tea, in particular, is known for its ability to soothe an upset stomach.

Fueling Your Body with the Right Foods

Once you’ve rehydrated, the next step is a nutritious breakfast that sets the tone for the day. A healthy breakfast should include a balance of fiber, protein, and healthy fats to provide sustained energy and prevent mid-morning crashes.

Best Food Choices for an Empty Stomach

Eggs: A powerhouse of nutrition, eggs are a rich source of high-quality protein and essential amino acids. Their high protein content helps promote feelings of fullness and can lead to a lower calorie intake at subsequent meals. Pair them with whole-grain toast and sautéed vegetables for a complete meal.
Greek Yogurt with Berries: Greek yogurt is packed with protein and beneficial probiotics for gut health. Topping it with high-fiber berries not only adds antioxidants and vitamins but also creates a satisfying, low-sugar breakfast.
Oatmeal: A warm bowl of oatmeal, made with rolled or steel-cut oats, provides complex carbohydrates and fiber (specifically beta-glucan) that release energy slowly throughout the morning. This helps regulate blood sugar and keeps hunger at bay. Enhance it with nuts, seeds, and fresh fruit.
Chia Seeds: These tiny seeds are high in fiber and can absorb a significant amount of water, forming a gel-like consistency in your stomach that promotes feelings of fullness. A chia seed pudding made with your choice of milk and topped with fruit is a fantastic and easy breakfast option.
Nuts and Seeds: Soaked almonds and walnuts are excellent sources of protein, fiber, and omega-3 fatty acids. Starting with a handful can provide a great energy boost.

A Comparison of Morning Fuel Options

Choosing the right breakfast depends on your needs and goals. This table compares several popular and healthy choices.


Food/Drink	Primary Benefit	Metabolism Boost	Satiety Level	Notes
Water (Plain)	Immediate rehydration and detox	Yes, significant	Low	Best first drink, before anything else.
Lemon Water	Detoxification, Vitamin C boost	Yes	Low	Best on an empty stomach to prepare digestion.
Eggs (Scrambled)	High protein, promotes fullness	Moderate	High	Excellent choice for sustained energy.
Greek Yogurt with Berries	Protein, probiotics, antioxidants	Moderate	Medium-High	Great for gut health and a sweet craving.
Oatmeal with Nuts	High fiber, steady energy release	Moderate	Medium-High	Excellent for stable blood sugar levels.
Smoothie (Protein + Veggies)	Nutrient-dense, quick to consume	Moderate-High	High	Customizable and great for on-the-go.

The Pitfalls of a Bad Start

Just as important as knowing what to consume is knowing what to avoid. Skipping breakfast or choosing processed, sugary items can lead to energy crashes, weight gain, and poor concentration.

Sugary Juices and Cereals: These cause rapid spikes in blood sugar, leading to a quick energy high followed by an inevitable crash and renewed cravings.
Caffeine on an Empty Stomach: While coffee is a popular morning ritual, excessive caffeine on an empty stomach can be irritating for some people and may contribute to dehydration. It's better to drink water first.
Processed Meats: Items like bacon and sausage are high in saturated fat and sodium, which are associated with negative health outcomes and can be hard to digest.

Conclusion: Listen to Your Body and Build a Smart Routine

Ultimately, the first thing you put into your body each morning should be a glass of water to properly rehydrate. From there, building a nutritious and balanced breakfast around protein, fiber, and healthy fats is the key to sustained energy and well-being. The ideal morning meal is one that leaves you feeling satisfied and energized without the heavy, sluggish feeling that often comes with refined carbs and added sugars. Listen to your body and customize your morning routine with options that align with your health goals. For further information, the World Health Organization offers extensive resources on creating a balanced and healthy diet.

Start with water to rehydrate the body after an overnight fast and prepare your digestive system.

Choose protein-rich options like eggs or Greek yogurt to promote satiety and provide sustained energy throughout the morning.

Incorporate high-fiber foods such as oatmeal, chia seeds, or berries to aid digestion and help stabilize blood sugar levels.

Avoid sugary drinks and processed cereals, which cause rapid energy spikes and crashes.

Consider warm lemon water or herbal teas as a gentle way to awaken your metabolism and aid liver detoxification.

Frequently Asked Questions

No, it is generally recommended to drink a glass of water first to rehydrate your body after sleep. Some experts advise waiting to drink coffee until later in the morning to avoid potential stomach irritation and further dehydration.

Warm lemon water is a popular alternative that helps with detoxification and provides vitamin C. Herbal teas like ginger or mint are also excellent choices for settling your stomach and providing warmth without caffeine.

Yes, many fruits are excellent to eat on an empty stomach. High-fiber fruits like berries, papaya, and bananas are gentle on the digestive system and provide essential vitamins and fiber. However, some very acidic fruits might bother a sensitive stomach.

If you work out in the morning, a smoothie with protein powder, fruits, and greens can provide a concentrated dose of nutrients and is easy to digest. After your workout, consuming protein is important for muscle repair.

Yes, adding a tablespoon of apple cider vinegar to water is a practice many use to support digestion and manage blood glucose. However, its acidity means it should always be diluted to protect tooth enamel and stomach lining.

Protein and fiber promote satiety, helping you feel full for longer and reducing the likelihood of overeating or snacking on unhealthy foods. This balance provides a steady release of energy and helps stabilize blood sugar levels.

Avoid sugary drinks, processed cereals, pastries, and processed meats. These can cause blood sugar spikes, energy crashes, and provide little to no nutritional value.